Mayhem Affiliate 01/31/2023

Announcements SIGN UP FOR A 15MIN GOAL SETTING MEETING HERE! 15MIN GOAL SETUP MEETING SIGN UP CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Hip Halo Warmup -into- 3 sets 5 Back Squats (empty bar- build across sets) :30 Assault Bike (easy pace) 10 RingContinue reading “Mayhem Affiliate 01/31/2023”

Mayhem Affiliate 01/30/2023

Announcements SIGN UP FOR A 15MIN GOAL SETTING MEETING HERE! 15MIN GOAL SETUP MEETING SIGN UP CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 6 min AMRAP 30 sec singles/doubles 5 Deadlifts (empty bar- build across sets) 5 Updowns to SealContinue reading “Mayhem Affiliate 01/30/2023”

Mayhem Affiliate 01/29/2022

Announcements SIGN UP FOR A 15MIN GOAL SETTING MEETING HERE! 15MIN GOAL SETUP MEETING SIGN UP CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) “BikeErg Lactate Intervals” 5 Sets 1 Min Easy, Standing, High Damper (55-60Continue reading “Mayhem Affiliate 01/29/2022”

Mayhem Affiliate 01/28/2023

Announcements SIGN UP FOR A 15MIN GOAL SETTING MEETING HERE! 15MIN GOAL SETUP MEETING SIGN UP CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 1:00 Row (Legs only) 1:00 Row (Arms only) 1:00 Row (Normal) – into – 3 sets 4 Rope Pull Ups (strictContinue reading “Mayhem Affiliate 01/28/2023”

Mayhem Affiliate 01/27/2023

Announcements SIGN UP FOR A 15MIN GOAL SETTING MEETING HERE! 15MIN GOAL SETUP MEETING SIGN UP CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 sets: 20 seconds Single Unders 5 Wall Balls Thrusters 5 Deadbugs (each) 3 Muscle Up TransitionContinue reading “Mayhem Affiliate 01/27/2023”

Mayhem Affiliate 01/26/2023

Announcements SIGN UP FOR A 15MIN GOAL SETTING MEETING HERE! 15MIN GOAL SETUP MEETING SIGN UP CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 8 min AMRAP P1: 1:00 Machine P2: 3 Inch Worms 5 Deadbugs (each side) 5 Roll andContinue reading “Mayhem Affiliate 01/26/2023”

Mayhem Affiliate 01/25/2023

Announcements SIGN UP FOR A 15MIN GOAL SETTING MEETING HERE! 15MIN GOAL SETUP MEETING SIGN UP CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s -into- 6 min AMRAP 30 sec bike (easy) 20 sec bike (mod) 10 sec bike (hard)Continue reading “Mayhem Affiliate 01/25/2023”

Mayhem Affiliate 01/24/2023

Announcements SIGN UP FOR A 15MIN GOAL SETTING MEETING HERE! 15MIN GOAL SETUP MEETING SIGN UP CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 3:00 Assault/Echo Bike (each pace) – into – 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + Torse Twist (eachContinue reading “Mayhem Affiliate 01/24/2023”

Mayhem Affiliate 01/23/2023

Announcements SIGN UP FOR A 15MIN GOAL SETTING MEETING HERE! 15MIN GOAL SETUP MEETING SIGN UP CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 sets: 30 sec row (easy) 20 sec row (mod) 10 sec row (hard) 5 world’s greatestContinue reading “Mayhem Affiliate 01/23/2023”

Mayhem Affiliate 01/22/2022

Announcements SIGN UP FOR A 15MIN GOAL SETTING MEETING HERE! 15MIN GOAL SETUP MEETING SIGN UP CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) “BikeErg Lactate Threshold” 2 Sets 3200m at RPE3-4 90sec at RPE2-3 2000mContinue reading “Mayhem Affiliate 01/22/2022”